BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Warmup: 6:00 AMRAP 200m Jog 10 Up-Downs 10 Empty Barbell Front Squats Workout “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Background: Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr. This “Josie” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 17, 2018.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS 20 Single Unders 10 Bootstrappers Into… 3 SETS 20 Single Unders* 10 Empty Barbell Good Mornings** *Can progress to Double Unders **After 1st round, progress to Single Leg Deadlifts (10 each leg) Strength Deadlift (Build to a 2RM Deadlift) ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift* *Testing week for start of strength cycle (Score is Weight) Workout Metcon (Time) FOR TIME 100-100-100 Double Unders 30-20-10 Deadlifts* *Deadlifts increase weight every set… 30 @ (225/155)|(155/105) 20 @ (275/185)|(185/135) 10 @ (315/205)|(225/155) (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 6 Scap Pull-Ups 8 Squat Jumps 10 Alt. Step-Ups 12 Alt. Single Leg V-Ups Skill Metcon (No Measure) 4 SETS FOR QUALITY 5-7 Strict Toes To Bar 7/7 Slow DB Box Step-Ups (24/20)* *Hold DBs @ sides (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 12 Box Jumps (24/20) 8 Toes to Bar 6 DB Box Step-Up (50/35)|(35/20) -Rest 2:00- AMRAP x 8 MINUTES 12 Push Ups 8 V Ups 6 DB Devils Press (Score is Rounds + Reps) Finisher Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 20 Russian Twists + Max Hollow Hold Min 2 – 15 Superman Rocks (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row :10 Top of Ring Row Hold 10 Ring Rows :10 Top of Ring Dip Hold Extended Warm-up Warm-up (No Measure) EMOM x 10 MINUTES Min 1 – :40 Max Strict Pull Ups Min 2 – :40 Individual Skill of Choice –> HSPU, T2B, MU, Pistols, DU (No Measure) Workout Metcon (Time) 3 SETS FOR TIME 500/400m Row 10 Ring Muscle-Ups** 250/200m Row -Rest 2:00 b/t Sets- **Alternatives to MU: Burpee Pull Ups, DB devils press, (Score is Slowest Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Workout Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here*Russian Swing Optional **GHDSU OptionalRead more